Mindfulness: The Body Scan Exercise Part 3 of 4

Here comes the 3d of 4 parts of the body scan exercise, in total 10 minutes long. This is the essence/instructional parts of one version of the 3 major meditations within mindfulness but it usually lasts over 45 minutes with long parts of silence:

… Now pay attention to the pressure from the floor or chair – where do you feel it the most … Rest in your body. Feel how the air surrounds your body and how the air moves in the room. Just notice how it feels throughout your body. Try to resist impulses to move – see how long you can stay put – maybe as long as these instructions… Be completely present in every moment and let each thought disappear or pass without entering into it, only notice it…

See if you can imagine breathing in with the whole body and out through the whole body … in with the whole body and out through the whole body… Perhaps you do not notice your body anymore – that it has become one with you, disappears into the neutral, into silence and natural tranquillity…

Just be present in yourself right now, without changing anything … accept what it feels like when the body is here … just breathe, moment after moment … moment after moment … notice how the body softens and sinks into the ground when the body relaxes…

Next week I will post the last part of the body scan.

#bodyscanexercise #mindfulness